Monthly Archives: September 2019

WOD for 9.16.19

Strength:
Snatch
6x1 High Pull (floor) + 1 Hang High Pulls + 1 Hang Power Snatch



Metcon:

5 Rounds
12 Front Rack Lunges (95/65)
12 Bar Over Burpees
12 Plate Sit-ups (35/25)

WOD for 9.14.19

Strength:


Metcon:
Slog:
"Barbara"
5 Rounds
20 Pullups
30 Push-ups
40 Sit-ups
50 Squats

**3 minutes rest after each round

WOD for 9.13.19

Strength:
Bar Box Steps
5x20


Metcon:
15min AMRAP
1 Rope Climb
100m Farmer Carry(2x53/35)
30 Double Unders

WOD for 9.12.19

Strength:

Dead Lifts
5x10 @ 60% 1RM


Metcon:

For Time
20 Turkish Get-ups (53/35) (Right Arm)
40 Russian KB Swings
20 OH KB Squats (Left)
40 Russian KB Swings
20 OH KB Squats (Right)
40 Russian KB Swings
20 Turkish Get-ups (Left)

WOD for 9.11.19

Strength:
1) Push Press
Find your 3 Rep Max

2) 5x5 Strict Press


Metcon:

5 Rounds
400m Run
10 Burees
10 Push-ups
10 Burpee Box Jumps